The Unsung Heroes of Your Fitness Journey

The first and easiest way to incorporate flexibility and mobility work into your routine is by including it in the warmup of the workouts and training you are already doing. Just an extra 5-10 minutes is all you need to activate the right muscles and movement patterns to ensure you can complete the workout safely and effectively.

Begin your workout sessions with dynamic stretches to prepare your body for the activity ahead. These are active movements that help increase blood flow to the muscles and improve joint mobility. Think leg swings, arm circles, and lunges with a twist.

Different exercises will be more or less beneficial depending on the sport or activity you take part in, and a certified coach or personal trainer will be able to provide the best and most relevant advice for you. And remember, try not to do any static stretching during this time, the reason why you will find out next…

The next best time is during your cool downs. Again, you are already completing a workout and if you can dedicate another 5-10 minutes afterwards then you can add in some more flexibility and mobility training.

And the best part is that after your workout, when your muscles are already warm, is the perfect time for static stretching. This is where you hold a stretch for a period of time (usually 20-30 seconds). It helps increase flexibility and can aid in recovery.

There are some mobility and flexibility drills that can be done in both a warmup or a cool down to cut down on the amount of exercises that you have to remember. These drills often involve moving a joint through its full range of motion. This can be as simple as ankle circles or as complex as full-body movements like inchworms. These exercises help improve joint function and can be done as part of your warm-up or cool-down.

Use Tools to Help

Foam rollers, massage balls, and resistance bands can all be useful tools in your flexibility and mobility work. They can help release tight muscles, improve blood flow, and increase your range of motion; all effective recovery modalities to ensure you can recover faster and train harder.

Common Myths Debunked

When it comes to flexibility and mobility there are no shortage of myths and misconceptions floating around out there. Here’s just a few myths…busted. You heard it here first.

"You're either born flexible, or you're not."

While genetics can play a role in baseline flexibility, everyone can improve their flexibility and mobility with regular practice.

"Stretching will make you weak."

When done correctly, stretching and mobility work can enhance your strength by improving your range of motion and muscle function.

"You only need to stretch the muscles you worked out."

It's important to maintain overall body flexibility and mobility, not just focus on the muscles you used in a particular workout.

Much like any other aspect of fitness, improvements in flexibility and mobility require consistency over time. Even just a few minutes a day can make a significant difference over time. Try to make it a non-negotiable part of your fitness routine, just like your strength training or cardio workouts.

But remember, there is no such thing as perfect, but perfect, purposeful practice, makes permanent!

Flexibility and mobility might not be the most glamorous parts of fitness, but they are some of the most important. By dedicating time to improve in these areas, you're not just investing in your athletic performance; you're investing in a healthier, more capable version of yourself for the long haul. So, here's to bending without breaking and moving with ease—your body will thank you for it!